Low Fat Tofu Tikka Masala

Indulge guilt-free with this vibrant and wholesome Low Fat Tofu Tikka Masala, a plant-based twist on the classic Indian comfort dish. Perfect for weeknight dinners, this recipe features tender cubes of marinated firm tofu, cooked to golden perfection and simmered in a creamy yet low-calorie coconut milk and tomato-based curry sauce. Infused with the warm, aromatic spices of garam masala, cumin, and turmeric, this dairy-free delight strikes the perfect balance between bold flavors and light, healthy ingredients. Serve it over fluffy steamed rice or with whole-grain naan for a satisfying, nutrient-packed meal. Ready in under an hour, this recipe is a must-try for anyone seeking a hearty, low-fat vegan tikka masala that doesn’t compromise on taste!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 120 ml Non-dairy yogurt (unsweetened, low-fat)
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 2 teaspoons Garam masala
• 1 teaspoon Turmeric powder
• 1 teaspoon Paprika
• 1.5 teaspoons Ground cumin
• 400 grams Tomato puree
• 1 medium Onion (finely chopped)
• 200 ml Low-fat coconut milk
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro (fresh, chopped)
• 1 tablespoon Vegetable oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 150 ml Water

Directions

Step 1

Press the tofu for 20 minutes to remove excess moisture. Once pressed, cut it into bite-sized cubes.

Step 2

In a large bowl, mix non-dairy yogurt, 1 teaspoon of garam masala, 0.5 teaspoon of turmeric, 0.5 teaspoon of paprika, ginger paste, garlic paste, lemon juice, and a pinch of salt. Add the tofu cubes to this marinade and gently toss to coat. Let it marinate for at least 15 minutes.

Step 3

Heat 0.5 tablespoon of the vegetable oil in a non-stick skillet over medium heat. Add the marinated tofu and cook until browned on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the remaining 0.5 tablespoon of vegetable oil and sauté the chopped onion until golden and softened, about 5 minutes.

Step 5

Stir in the remaining turmeric, paprika, ground cumin, and garam masala. Cook for 1 minute until the spices are fragrant.

Step 6

Add the tomato puree, water, and salt. Simmer the sauce for 10 minutes, stirring occasionally.

Step 7

Stir in the low-fat coconut milk and cooked tofu. Simmer for another 5 minutes, allowing the flavors to meld together.

Step 8

Adjust the seasoning with additional salt and pepper to taste.

Step 9

Garnish with chopped cilantro and serve hot with steamed rice or whole-grain naan.

Nutrition Facts

Serving size	(1467.5g)

Amount per serving	% Daily Value*
Calories	873.6

Total Fat 40.1g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 3520.7mg	0%
Total Carbohydrate 90.9g	0%
Dietary Fiber 19.3g	0%
Total Sugars 31.8g
Protein 59.8g	0%

Vitamin D 0IU	0%
Calcium 936.8mg	0%
Iron 18.0mg	0%
Potassium 3239.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.4%

Protein: 24.8%

Carbs: 37.7%